Advice on weights

That's probably why he didn't put squats and deads together.

 

Dont complicate matters. If you want to get stronger lift heavy weights. Its really that simple. As long as your eating an educated and balanced diet the rest will fall into place. There isnt some magical recipe just dedication and longevity. So start by getting in the gym and working out!!

 

That was just sample log that I still had. I never followed a strength and conditioning program for more than a month (minus a periodization phase, which technically doesn't follow under the "same program). This one was used for exactly a month. I constantly change my workouts and don't think you should follow mine either - it was just a template that says variety is the answer. To be exact:

monday was towel pullups, knuckle pushups, hindu squats, variety ab-work, and back extensions to end the workout. The 30-minute run was for distance over time.

tuesday was sprint work which consisted of 10 sets of X amount of distance (decreasing or increasing), the catch was that all the sprints were done going upwards on a hill (walk back down for break), rather than on a track or flat surface.

wednesday was running for distance again, and at night time I would pretty much pick 2 compound heavy lifts (didn't exactly be olympics). At least One of them would be a vertical push movement though.

thursday was always a day focused on the jump-rope. I would practice new moves and do a tabata-like version of it... 20 seconds fast... 10 seconds slow... repeat.

friday was the same three weights at 3X5 each: bench, bent-over-rows, and squat (in that order).

Saturday was different each week. One day was like 150 burpees... another was clap pushups mixed with box jumps.... and etc. One day I was drained and skipped the plyometric workout and did 3X50-Yard Farmers Walks.